Superset Support

Supersets are one of the most effective ways to increase training efficiency, but Garmin Connect doesn’t support them. LiftTrack’s Superset Support allows you to create, track, and sync superset workouts directly to your Garmin watch.

What Are Supersets?

Supersets involve performing two exercises back-to-back with minimal rest between them. This training technique:

• Saves time by reducing total workout duration
• Increases intensity by maintaining elevated heart rate
• Improves conditioning through continuous work
• Maximizes efficiency by training multiple muscle groups quickly

Types of Supersets

LiftTrack supports multiple superset configurations:

Antagonist Supersets

Pair opposing muscle groups:

• Push/Pull - Bench press + Rows
• Quad/Hamstring - Leg extension + Leg curl
• Bicep/Tricep - Curls + Extensions

Same Muscle Group Supersets

Target the same muscles with different angles:

• Chest - Incline press + Flyes
• Back - Pull-ups + Rows
• Shoulders - Press + Lateral raises

Pre-Exhaustion Supersets

Isolation before compound:

• Chest - Flyes + Bench press
• Legs - Leg extension + Squats
• Back - Pullovers + Rows

How Superset Support Works

Creating Supersets in LiftTrack

1. Select exercises you want to pair
2. Group them as a superset
3. Set rest periods between exercises and after the pair
4. Sync to Garmin - Supersets appear correctly on your watch

Tracking on Your Garmin Watch

When you sync a superset workout to Garmin:

• Exercises appear in pairs on your watch
• Clear indicators show which exercises are paired
• Rest periods are automatically set between exercises
• Complete tracking of all sets and reps

Workout Flow

During your workout:

1. Complete first exercise of the superset
2. Minimal rest (or no rest) between exercises
3. Complete second exercise of the superset
4. Full rest period after completing the pair
5. Repeat for all sets

Benefits of Superset Support

Time Efficiency

Supersets can cut workout time by 30-40% while maintaining or increasing training volume.

Increased Intensity

Continuous work elevates heart rate and creates a more challenging training stimulus.

Better Conditioning

Supersets improve your ability to work under fatigue, translating to better performance in all training.

Workout Variety

Supersets add variety to your training, keeping workouts engaging and preventing boredom.

Real-World Examples

Upper Body Superset Day

• Superset 1: Bench Press + Barbell Rows (4 sets)
• Superset 2: Overhead Press + Pull-ups (3 sets)
• Superset 3: Incline Dumbbell Press + Cable Rows (3 sets)

This upper body workout takes 45 minutes instead of 75 minutes with traditional straight sets.

Leg Day Superset

• Superset 1: Squats + Romanian Deadlifts (4 sets)
• Superset 2: Leg Press + Leg Curls (3 sets)
• Superset 3: Walking Lunges + Calf Raises (3 sets)

Complete a full leg workout in 50 minutes with maximum efficiency.

Advanced Features

Custom Rest Periods

Set different rest periods:

• Between exercises in the superset (0-30 seconds)
• After the pair (60-180 seconds)
• By exercise type for different intensities

Superset Templates

Save common superset pairings:

• Quick access to proven combinations
• Consistent programming across workouts
• Easy modification when needed

Progress Tracking

Track superset performance:

• Volume per exercise in the pair
• Total superset volume for the workout
• Performance trends over time
• Efficiency metrics (volume per minute)

Integration with Garmin

Superset workouts sync perfectly to your Garmin watch:

• Proper exercise pairing on the watch display
• Correct rest periods between exercises
• Complete tracking of all sets and reps
• Accurate workout data in Garmin Connect

Get Started

Ready to supercharge your workouts with supersets? Download LiftTrack and start creating efficient superset workouts that sync seamlessly to your Garmin watch.